Greetings Hooligans! We are excited to email you to let you know we now officially have 24/7 access! What does this mean? This means, starting October everyone’s membership will have access to the gym during “Off Hours” via an app on your phone! When your payment comes out for your October membership you will also get an

Freedom WOD Classes Warm Up: 8 Mins :20 Penguin Taps – Video 1:00 DU or DU Attempts 10/direction Quadruped Band Arm Circles – Video :30 Static Ring or Matador Holds – top position 3 negative dips 15 Band Bicep Curls – step on band 15 Band Bent Over Row – step on band (pause at

Freedom WOD Classes Warm Up: 6 Mins 400 M Run N-S-N Lateral Monster Walks 15 Band Good Mornings 15 OH Squats -pvc or barbell :30 Plank Strength: 12 Mins 8 Min EMOM Back Squats Option 1: 5-5-3-3-3-1-1-1 *Build to a “Daily Heavy”. This means go by feel Option 2: 5 reps emom Metcon: 20 Min

Today we honor and remember the lives lost and the heroic acts on 9/11/2001 and the aftermath. In divisive times, we should take days like today to come together. We felt like today was the right time for a partner workout. Work together, lean on each other, communicate.  We want you to push yourself, but

Freedom WOD Classes Warm Up: 8 Mins 2 Round Rotating Tabata :40/:20 Plank Shoulder Taps Left Arm Staggered DB Deadlift – Video Alt Banded T + Y + I Right Arm Staggered DB Deadlift *Start at different stations as needed to share bands for T/Y/I Strength: 20 Mins Every 3:00 x 3 Sets – start ~60%

“Bacon Sizzle”: the urge to roll around after a workout, unsuccessfully trying to find a comfortable position Freedom WOD Classes Warm Up: 8 Mins 1:00 Hip & Ankle Opener 2:00 Bike / Row 10 Band Lat Press Downs 10 Kip Swings 20 Air Squats (w/ glute band above knee) 10 Hang Squat Snatch Metcon: 8